(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep: 5 Min
Banded Y,W,T,L and 90/90s

Note: https://youtu.be/5Oi2wbddoDE

Warm-up: 15 Min
200m Run/Row/Ski/2X Bike
Then 3 Rounds of...
6 Air Squats
6 Break Dancers
6 One Arm Swings (R)
6 One Arm Press (R)
6 One Arm Swings (L)
6 One Arm Press (L)
Then...
400 M Run/Row/Ski/2X Bike

Note: https://youtu.be/yiW38r3p76w

Fun: Waiter Tag

Gymnastics Skill: 15 Min
Skin-the-cats
Inverted Hangs

NOTE: Spend about 5 minutes on each movement coaching then practicing. Have people working in pairs for rest and spotting.
Hand placement for spotting: Small of the back and back of knees for the "Ball-up" and small of the back and front of the shins as the feet approach the ground.
Skin the Cat: https://www.youtube.com/watch?v=Gc0CNL5eOlE
Inverted Hang: https://www.youtube.com/watch?v=StZA8ApRnhA

Workout: 20 Min
3 Rounds for time...
12 Wall Balls (30/20 @ 10')
12 KB Swings (32/24)
12 Box Jumps (30/24)
12 Ring Dips

Scaling: Light ball, Russian swing, low box and Leg assisted Dips